Comparing Nutrients in 1 pound Boiled Japanese Chestnuts VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Japanese Chestnuts	Boiled Carrots	Recommended Dietary Allowance
Energy	8.76% 254kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.25% 1.63g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Boiled Carrots	Recommended Dietary Allowance
Calcium	5% 50mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30% 2.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Japanese Chestnuts vs Boiled Carrots:

• Boiled and Steamed Japanese Chestnuts have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.2 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 852 times more Vitamin A, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Steamed Japanese Chestnuts as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Japanese Chestnuts vs Boiled Carrots:

• Boiled and Steamed Japanese Chestnuts have 12 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 3.7 times more Manganese and 2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 2 times more Potassium and 11.6 times more Sodium than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Boiled and Drained Carrots have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Steamed Japanese Chestnuts have 1.6 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Carrots.
• Both Boiled and Steamed Japanese Chestnuts and Boiled and Drained Carrots have similar amounts of Protein per 1 lb.
• Both Boiled and Steamed Japanese Chestnuts as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.